There is a lot of talk about longevity these days. If you pay attention to functional medicine experts, you will see a lot of advice being shared. The thing is, there is really no scientific consensus on anything that can guarantee a long lifespan. There are a lot of theories, but no large-scale studies to definitively say what keeps you alive longer.

Before we dig into some of these ideas, let’s clear up one thing to start. There is a big difference between lifespan and healthspan. How long you live means nothing if the last 30 years of your life are spent in a nursing home with advancing dementia. Your quality of life matters! I have had many patients tell me they would love to see 100 but not if it means living out their last decades in a nursing home unable to take care of themselves. So, let’s look at some theories that are out there about what makes you live longer.

Telomere Theory

This theory says that long telomeres equal long life. Telomeres are the caps on the end of your chromosomes that protect your DNA from damage. They are sort of like the plastic things on the end of your shoe laces. But recent research actually shows that the longer your telomeres, the more likely you are to have cancer and some of the neurodegenerative diseases we are hearing more and more about.

Blue Zones

This is another theory that is losing favor. Blue zones are regions in the world where people are claimed to have exceptionally long lives beyond the age of 80 due to a lifestyle combining physical activity, low stress, rich social interactions, a local whole-foods diet, and low disease incidence. Sounds idyllic, but deeper investigations have shown holes in the findings. “The idea is based on fraudulent birth certificates, bad data and unscientific measurements,” said Dr. Saul Newman of Oxford University. The concepts sound great, but the evidence is not very solid.

Heart Rate Theory

This theory says that the slower your heart rate, the longer your lifespan. This is partly based on animal testing — mice with rapid resting heart rates live much shorter lives than elephants and turtles. But many birds have long lives and higher heart rates. (For any science geeks like me out there, this has to do with suppression of Complex I in the mitochondria.) So, while this may apply to many species, it is not a hard and fast rule. In general, a slower heart rate in humans is tied to longevity, but is it their lifestyle leading to slow heart rate or vice versa? The jury is still out on that one.

There are many other theories based on genetics, lifestyle, diet, exercise, and luck. Longevity is definitely a combination of all. There are always outliers — the 105-year-old that says a daily shot of whiskey and cigars kept them alive. But for the average person out there who wants to know what to do to increase lifespan and healthspan, here’s what we know.

Daily exercise is vital

The “myo-centric” theory says that the more muscle mass you have, the longer your health span. Part of the idea here is that as you grow older muscles serve as a reservoir of proteins and amino acids. If you can’t digest enough protein, your body will use your muscles.

Diet plays a big role

An appropriate amount of antioxidants makes for longer health span, but you can actually overdo this. Some experts have said that eating red meat shortens lifespan and health span, but this has been proven wrong as well.

Sleep is definitely a part of health span

Sleep is when your body regenerates and rejuvenates. If you don’t get adequate sleep, you lose regeneration and the damage accumulates.

Stress is also part of the equation

Think of stress like the RPMs on your vehicle. If you drive down the highway in first gear you will wear out a lot faster. This is what stress does to you. Healthy relationships, quiet time, mediation and prayer all help here.

Supplements can help

Many supplements can extend your health span by supporting the list above. Creatine and quality protein will help exercise. Melatonin and GABA will help sleep, especially as we age and make less of our own melatonin. And many supplements help with stress — ashwagandha, rhodiola, and ginseng, to name a few.

A note about medications

Please realize that while some medications are necessary, most of them will actually advance aging. Very few medications actually make you healthier and more resilient; they typically only address signs and symptoms of diseases. A good example is blood pressure medications. They may lower your blood pressure, but do they correct what is causing your blood pressure? Not usually. Correcting things like stress, weight, and lack of physical activity are always the best way to address blood pressure (and most other lifestyle diseases) but very few doctors prescribe the best medicine of all — diet and exercise!

It’s important to understand that health span is more important than aging, and there is a lot you can do to influence this. Don’t rely on just one thing. The way you take care of your body and your health is a gift you give yourself, your family, and God.

Dr. Burtis, D.C., M.S., CFMP, DACBN, has been providing natural healthcare to the Fairmont area at Burtis Chiropractic Center for over 35 years. He uses a combination of chiropractic, nutrition, and functional medicine to help individuals restore and maintain health and healing through individualized care plans. The mission of Burtis Chiropractic Center is to provide transformational healthcare that takes an individual’s life to the next level. We strive to be a solution for families to experience transformational healthcare and help create vibrant and resilient lifestyles that can be passed to future generations.